January 20 – January 25, 2020


Monday: WOD: “Mary”
5 HSPU
10 Pistols
15 Pullups
20 min AMRAP

Tuesday: EMOM: 3 Snatches
WOD:
Burpees 1 and 1 thruster ascending for 10 min

Wednesday: Odd Couple: Back Squats/Box Jumps
WOD:
10 Push Ups
10 KBS: Men’s 50# / Women’s 35#/ 200 M Run
4R4T

Thursday: WOD:
25 Double Unders
25 Box Jumps: Men’s 24# / Women’s 20″
25 Overhead PVC Lunges
25 Sit ups
4R4t

Friday: WOD: “WUCO”
MIN 1 PUSH PRESS
MIN 2 FRONT SQUATS
MIN 3 LUNGES
4 -3 MIN CYLES/12 MIN

Saturday: WOD:
Row 2k; 50 Wallballs
Row 1k: 35 Wallballs
Row 500m : 20 Wallballs
for time…

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316